Monday

Norwalk, Battleground – Level 1

Good Monday Morning! Couple of announcements for the week: We will have a physical Therapist visit Norwalk on Wed afternoon to do some dry needling. If this is something that interests you- send me an email- the sessions will be discounted. I will announce the schedule on Wed morning. We will also modify the class schedule on Friday and Saturday for the Holidays. Thanks and I look forward to seeing all of you this week.

Weightlifting

Back Squat (1×5 at 35,45,55)

Back Squat (1×3 at 65,70)

Back Squat (1×3 or more at 80-83)

Rear Elevated Split Squat (4×8 – same weight as last week )

Metcon

Metcon (Time)

5 Clean and Jerks

10 C2b Pullups

Rest 1:00

Perform 5 rounds- record your total time

Clean and Jerk 65-70% of 1rm

Rx: Regular Pullups

Endurance

Metcon (Distance)

1:00 Run 1:00 Rest Go for 15-30:00

Advanced Work

Metcon (AMRAP – Reps)

EMOM

5 GHDs

1 Muscle Ups

Go up 1 rep every round until you fail

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